On the back of the lower thigh, the calf muscle consists of two muscles:
At the bottom of the calf muscle, the gastrocnemius and soleus
muscles taper and converge. The Achilles tendon and tough
connective tissue at the base of the calf muscle combine there. The
heel bone is where the Achilles tendon attaches (calcaneus).
For a variety of reasons, your calves could feel tight. Walking from place to place or engaging in vigorous activities regularly strains these muscles.
When they aren't flexible as they should be, it may impact how you move and how much pressure
you put on other parts of your body. For example, your foot, ankle, and knee might not operate as
they should. As a result, you can be prevented from participating in your favorite activities because
of tightness, pain, or even damage.
Calf stretch exercises can help with calf muscle tightness. Many such exercises can be done readily at
home without specific equipment like the ones listed below.
Stand in an upright positing while facing the wall.
Take a giant step to the front and get into the pose that looks like you are trying to push the wall. During this whole process, focus on the calve muscles of one of the legs.
Stay in this position for 20 seconds
Stand with face towards the wall.
Step on the fall with a toe while the heel of the same foot is resting on the floor. Bend slightly forward to apply greater pressure and stretch the soleus. Then repeat for the other leg.
Stand in the front of the step.
Move forward one foot and put the toes on the step while the heel should be hanging in the air.
Bend forward to move heel downwards while toes rest on the step to ensure gastric stretch.
Get seated on the floor with both legs straight. Wrap the towel around the ball of your foot just below your toes.
Lightly pull on the towel, allowing your foot to gradually bend up toward your knee while keeping your knee straight. You should feel a slight stretching feeling in the hind of your lower leg. Depending on where the muscle or tendon is particularly tight, you may feel the stretch behind your heel or knee. Hold the stretched position for 25 to 30 seconds, and then slowly release the stretch.
Dorsiflexion occurs in your ankle when you draw your toes back toward your shins. You contract the shinbones and flex the ankle joint when you dorsiflex your foot. You can also dorsiflex your foot by lifting the ball of your foot off the ground while standing, keeping your heel planted into the ground.
Stand facing the support like a chair and hold it tight.
Next, move one of your legs backward, the leg you want to stretch with the upper part of the foot or toe facing the ground (done by squeezing calve muscles). Next, put some pressure on the toe to ensure that the anterior tibialis gets stretched.
